Coconut Soy Yogurt with Pineapple and Sesame
Coconut Soy Yogurt with pineapple and sesame - Vegan protein power for breakfast. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Start the day with this coconut-soy yoghurt with pineapple and sesame seeds. The soy yoghurt with the protein ensures fit muscles and the calcium it contains makes for strong bones. The
high water and carbohydrate content of the pineapple boosts the metabolism and the formation of serotonin - that puts you in a good mood. The contained enzyme bromelain splits protein and supports digestion. Sesame also puts you in a good mood, because the seeds contain the amino acid tryptophan, which is needed in the brain to produce the happiness hormone serotonin.
The breakfast can vary according to your mood and also tastes good with fresh berries, plums or apricots. You can also use natural yoghurt, skyr or quark. Instead of sesame seeds, coconut-soya yoghurt also tastes good with cashew nuts, walnuts or pumpkin seeds.
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 6.5 μg | (11 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 268 mg | (7 %) | ||
| Calcium | 261 mg | (26 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 0.8 μg | (0 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 10 ozs Soy yogurt
- 3 Tbsps Coconut milk
- 7 ozs Pineapple
- 3 tsps Sesame seeds
- 3 tsps Maple syrup
- 2 Tbsps old fashioned Oats
Preparation steps
Mix soy yogurt with coconut milk. Cut pineapple pulp into pieces.
Fry the pineapple pieces in a hot pan with 1 teaspoon maple syrup and 1 teaspoon sesame seeds over medium heat for 4-5 minutes, letting them caramelize slightly. Then remove the pan from the heat and let it cool down.
Pour the coconut-soy yoghurt into two bowls, arrange the pineapple on top, sprinkle with the remaining sesame seeds and oat flakes and sprinkle each with 1 teaspoon of maple syrup.
